Neck pain is a common problem that bothers many people. Sitting in the wrong posture or using a computer can lead to a tilt in the neck, which stretches the neck muscles. However, osteoarthritis is also a common cause of neck pain. Although neck pain gets better on its own, but for many people it persists for a long time and affects normal functioning. Neck pain is a common problem, but if it is happening due to some other reason, then you should consult a doctor. Advice should be taken. Sometimes muscle strain, joint pain, nerve strain, an injury or diseases like arthritis can also cause neck pain.
Neck pain treatment? Experts recommend good posture, taking breaks during work, keeping desks, chairs and computers in the right way and not lifting heavy objects to avoid or get relief from neck pain. Apart from these, there are some ways through which you can easily get relief. Tennis ball massage.
According to a report published on Research Gate, take a tennis ball and start massaging your neck in different ways. Apply pressure on the affected area for about 20-30 seconds, then release and continue massaging. Tennis ball relieves stiffness and stiffness of muscles by relaxing your soft tissues.
To do this, lie down on the floor on your stomach. Bend your knees so that your heels reach your buttocks. Grab your ankles with both hands. Inhale and lift your heels up to the ceiling and your thighs off the floor. Pull your upper torso up and head off the floor at the same time. Stay in this pose for 10 seconds. While exhaling, slowly bring your body to the floor. The bow pose will help to heal the shoulders and strengthen your back muscles as well.
As per the report of Yoga Journal, this pose is effective for neck pain. Kneel on the floor, keeping your knees hip apart and thighs on the ground. Place your hands on the top of your buttocks with your palms behind the pelvis. Gently pull yourself forward and tilt your upper torso back. Lower your head back and stay in this position for about 30-60 seconds, then return to the first position. This pose works to remove stiffness in your neck muscles.
Chin tuck exercise
Sit up straight and place your fingers on your chin. Keeping your eyes on the horizon, gently push your chin toward your throat until you feel a stretch at the base of your head. Stay in this position for 5 seconds, then bring your chin forward again. Repeat this 10 times.
Go to a corner of your room. Stand with your feet together about 2 feet from the wall. Place both forearms on the walls in front of you. Keep your elbows slightly below the height of your shoulders. Lean towards the corner until you feel a stretch in your chest and shoulders. Stay in the pose for 30-60 seconds, then return to the first position.
To do the front neck stretch, slowly lower your chin to your chest and stay in this position for 15 seconds. Then raise your head back to the starting position. After this tilt your head backward and stay in this posture for 15 seconds. Repeat the exercise 10 times from both positions.
Disclaimer: This article is for general information only. It cannot in any way be a substitute for any medicine or treatment. Always contact your doctor for more details.